Wandering about the old man often swing arm 
 
 
Zhang Hongjun Jinan fifth people's hospital 
 
 
China's traditional Chinese medicine to 

        Road, the park, often see the vertical or carrying hand for a walk, in fact, his arm up walking posture can not only strengthen the function of bone, also can prevent falls and some prevention and control of chronic diseases. Insist on aerobic exercise is very important for the elderly to prevent aging, it can effectively stimulate blood circulation and respiratory system, improve heart and lung function, improve resistance, prevent hardening of the arteries, and reduce the incidence of disease of heart head blood-vessel, etc. 
 
        Regular aerobic exercise, including running, swimming, walking, tai chi, small ball games, etc. But as the growth of the age, some of the great cardiopulmonary load movement also gradually no longer suitable for the elderly, especially the constitution itself is weak, or no exercise habits before the old man. If exercise intensity beyond the body bear ability, will do more harm than good, and even dangerous. In addition, most is aerobic exercise, including lower limbs, body movement, will increase the load on the knee and wear, not suitable for a lot of friends with arthritis. 
 
        Aerobic exercise is not confined to the whole body movement, can effectively stimulate the movement of heart and lung function has the same effect, recommend a sport - under the arm. Run as the name suggests, the arm is the arm movement, such as cutting, circle, high-five, ball, etc. It is much more modest than other sports, safety of hip joint, knee joint and zero loss, can also be sitting, lying down, very fit physique weaker, older, have arthritis, or just began to join the physical exercise of older friends. Old friends pay attention to mastering the following three elements, the arm can achieve the effect of aerobic exercise. 
 
        Time: continue uninterrupted movement with a minimum of 15 ~ 20 minutes time, if the condition permission, be extended moderately. 
 
        Strength: the elderly should be to control the intensity of 60% of its maximum intensity, this is limited to feel a little tired. Don't feel tired not exercise the effect, if hard to breath, the strength is too large. 
 
        Heart rate: suitable heart rate = (220 - age) x 60%, can be in the middle of the head a few times sports measure their heart rate, and the feeling of body in suitable heart rate and exercise intensity, according to the exercise to go in the future. High-five, ball, delimit tai chi group, imitate birds flying wing, imitation boxing movement, running motion is recommended by the arm, can free collocation. 
 
        The old man was walking can choose "pendulum swing arm, right way is: shoulder to relax, two arms bend into 90 degrees, two and a half clenched fists natural swing, when the front slightly inward, after when placing slightly outwards. Do not force too big, swinging amplitude don't too hard. Walking speed is 60 ~ 90 steps per minute, no more than half an hour every day. Stick to a period of time, periarthritis of shoulder, emphysema and other chronic diseases will improve.
 
 
 
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